Top 15 Foods to Keep Your Liver Healthy
The liver has different crucial functions that maintain your health. Its most crucial functions are helping in food digestion and removing harmful things from your bloodstream.
Also, the liver is the one that protects your immune system from being overloaded. Liver issues can happen if your body gets infected by harmful viruses or chemicals.
If you do not take proper care of your liver that can lead to increased risk of digestive problems, allergies, obesity, cardiovascular disease, headaches and chronic fatigue.
Ways to ensure good health of your liver are consuming plenty of water, avoiding excessive consumption of white sugar, alcohol, tobacco, and coffee and adding certain exercises in your daily schedule such as walking.
However, certain foods can help you restore your liver’s health.
15 Foods for a Healthy Liver
Broccoli is a rich source of isothiocyanates, compounds that contain sulfur. These compounds regulate the expression of the genes which are part of improving the metabolism and eliminating the carcinogens.
In addition, they have anti-inflammatory properties. The scientists at the Illinois University of Illinois conducted a scientific study which confirmed that regular consumption of broccoli could help lower the risk of the nonalcoholic fatty liver.
The College of Agriculture, University of Illinois conducted a study which came to the discovery that eating broccoli can help to protect the liver from liver cancer.
In order to have a healthy liver you need to consume around one cup of broccoli from 2 to 3 times per week.
The apples are abundant in pectin. Pectin is a soluble fiber which helps remove cholesterol and toxins from the blood and that helps the liver.
Also, the apples are high when it comes to malic acid, which is a natural cleansing nutrient that can help remove toxins and carcinogens from the blood. And remember the good old saying one apple a day keeps the doctor away.
3. Brazil Nuts
Brazil nuts are the biggest natural source of selenium. The liver needs selenium to detoxify the bloodstream. Furthermore, it provides potent anti-viral action, and this is helpful and useful for the people that are infected with hepatitis C or hepatitis B.
Beetroots contain antioxidants which are known by the name betalains.
Researchers from the Department of Pharmaceutical Biochemistry, University of Medical Sciences in Poland found that long term feeding of beetroot juice might help lower DNA damage and injury of the liver induced by carcinogens.
In order to have a healthy liver on a daily basis you need to drink one glass of beetroot juice. Or another alternative is to consume one cup beetroot, from 2 to 3 times on a weekly basis.
The fish is a good source of protein, and that is why it is highly beneficial when it comes to the function of the liver. In order to carry out the detoxification, the liver needs amino acids.
Amino acids are found in protein. The enzymes which are necessary for phase one and two liver detoxification depend on amino acids which are found in protein rich foods such as fish.
In addition, the fish is rich in omega-3 fatty acids. The omega-3 fats are a natural anti-inflammatory and are good for people that have raised liver enzymes, which means with inflamed liver.
According to research, the avocado is good for your liver. This is the case thanks to the antioxidant glutathione. This antioxidant is responsible for removing harmful substances from the liver and also protecting the liver cells from any possible damage.
In order to maintain a healthy liver, you need to consume 2 to 5 slices of avocado, from 2 to 3 times on a weekly basis.
Lemons are abundant in vitamin C, we all know that this vitamin is an antioxidant. According to researchers supplementing lab subjects that have citric acid help lower the oxidative damage in the liver.
In order to maintain a healthy liver on a daily basis, you need to consume one lemon.
This miraculous spice is also beneficial for the liver. It can help reduce the amount of free radical damage in your liver, and it can reduce the damage from the unstable molecules.
In addition, the turmeric is known to help the body to create bile and also to digest fat. That means that the turmeric can serve as a natural detoxifier for the liver.
9. Olive Oil
The most common liver issue is a nonalcoholic fatty liver disease which comes from unhealthy lifestyle choices. According to scientists individuals who consume olive oil are actually less prone to liver diseases and liver problems.
The olive oil can help reduce the serum triglyceride and bad cholesterol and increase lipid oxidation and insulin sensitivity. Therefore, when you cook, you need to use olive oil to maintain the health of your liver.
The garlic comes with a huge range of benefits. The garlic is rich in sulphur which is necessary for phase 2 liver detoxifications. For most individuals, the second phase is kind of sluggish.
Hence garlic can help here and speed up this phase. Also, eggs, onions, and leeks are rich in sulphur.
Lentils in high in fiber and fiber is a natural source of plant-based protein. Also, lentils assist in the cleansing process.Too much protein is actually not recommended when it comes to the liver because it can lead to some problems.
However, the lentils has just enough protein to support the body and at the same time not lead to any harm. In addition, the lentils is among the easiest legumes to digest, and that can help the body for better distribution of nutrients.
Tomatoes contain antioxidants that can help lower injury and inflammation of the liver and protect it from liver cancer. Researchers injected lab rats with high-fat diet and carcinogens. After that, they fed one group with tomato extract for around 6 weeks.
The group that was fed tomato extract actually showed bigger resistance towards liver damage, and it also had lower cholesterol and lipid damage. This research confirms that you need to eat tomatoes in order to lower the risk of liver damage.
In order to maintain a healthy liver on a daily basis, you need to consume one glass of tomato juice. Or another alternative is to consume from 2 to 3 tomatoes on a daily basis.
This fruit is another source of glutathione. Furthermore, the grapefruit is rich in vitamin C and antioxidants, which can help increase the natural process of cleansing the liver. And also enhance the production of the liver detoxification enzymes.
14. Green Leafy Vegetables
The green vegetables are rich in plant chlorophylls. That can help increase the production of bile, neutralize chemicals, heavy metals, and pesticides and also absorb environmental toxins which can help reduce the burden of the liver.
15. Green Tea
The green tea is abundant with plant antioxidants, i.e., catechins. The catechins are actually a compound that assists in the liver function.
Chinese scientists found that people that drink green tea have a notable reduction in the risk of hepatitis, liver cancer, liver cirrhosis, liver disease, and liver steatosis.
Furthermore, Iranian researchers from the Isfahan University of Medical Sciences conducted a randomized, placebo-controlled, double-blind, clinical trial in patients with nonalcoholic fatty liver.
These patients received either green tea extract supplement of green tea extract for around twelve weeks. After the last week, the scientists came to the discovery that the green tea extract notably lowered the liver enzymes related to the nonalcoholic fatty liver disease.
In order to maintain a healthy liver on a daily basis, you need to consume from 2 to 3 cups of green tea.
Now you know all the things you need to consume to maintain a healthy liver. Next, all you need to do is include them in your shopping list and in your usual, everyday diet. If you find this article useful, share it with your friends and family.